1900 Yards Free/ Stroke

Masters Practice, Class 9

2 February

Focus on Free and Stroke

Warm Up:

100 Free

50 Breast

50 Back

2 x 50 Pull

2 x 50 Kick 400

Work Out:

Up and Down the Mountain

All Free are sprint, all stroke of choice concentrate on correct form

2 x 25 Free 30 sr

2 x 50 Stroke of Choice 45 sr

2 x 75 Free 60 sr

2 x 100 Stroke of Choice 1:30 sr

2 x 100 Free 1:30 sr

2 x 75 Stroke of Choice 60 sr

2 x 50 Free 45 sr

2 x 25 Stroke of Choice 30 sr 1400

4 x 50 IM (fly, back, breast, free) 1600

change stroke at guard chair

Warm Down:

2 x 100 free, long stroke 1800

2 x 50 as pull/ kick 1900